Top 6 Things You Need to Know About Spine Health
It is estimated about 80% of adults experience back pain at some point in their lives and chronic back pain is quite common. This medical condition results in most doctor visits and is among the leading causes of disability the world over. However, neck pain, lumbar spine pain, and some spinal conditions don’t always require surgical treatment. Back pain can result from a spine injury or a strain on your spinal ligaments and back muscles. Taking time to care for your spine health is the best way to help you avoid back pain issues. Below are some things you should do to maintain a healthy spine and bid goodbye to back pain.
Exercise regularly
Regular exercise does not only help you maintain a healthy spine, but it is also incredibly vital in rehabilitating an injured spine. The best workout for a healthy spine should aim at stretching and strengthening your core muscles, such as back muscles, abs, abdominal muscles, and hamstrings.
Engaging in targeted exercises helps keep your core muscles, joints, and ligaments strong, flexible, and healthy. In turn, they offer adequate support to your spine health and relieve lower back pressure. Besides, exercise boosts the supply of sufficient nutrients to the tissues and spinal discs, keeping your spine healthier.
You don’t need a fitness coach to engage in regular exercise. A simple routine involving workouts like back flexion exercise, knee to chest stretch, and side planks should be enough to keep your spine healthy. You can also run, take a walk, or work out in a pool and make the most of low-impact exercises.
Eat a balanced diet
Your spine needs nutrients to stay healthy. Always eat a nutritious diet consisting of foods found in nature like meat, fruits, vegetables, and whole grains, to provide your spine with all the required nutrients. Eat plenty of foods containing calcium and vitamin D. These promote bone growth and prevent spine-related problems, such as fractures and osteoporosis.
A balanced will also help you maintain proper weight. Being overweight is a primary factor associated with spinal problems. This is because the excess body weight, particularly belly fat, can add stress on your lower back muscles, and tendons leading to back pain.
Enjoy a massage session
A good massage session offers many benefits to your spine. It improves blood flow, loosens tight muscles, and restores your spinal range of motion. In return, this nourishes your spine with necessary nutrients and keeps it flexible for normal joint function.
Massage sessions shouldn’t have to be complex. You only need a basic tennis ball massage, or you can visit a local massage therapist for a few minutes of massage therapy. For best results, the American College of Physicians recommends one 30 minutes session after every 7 to 10 days.
Observe good ergonomic sitting posture
Sitting increases the pressure exerted on the spinal discs by up to 40%. If you sit for long, in an awkward position, the excess load can damage your sensitive spinal nerves and result in a painful back. To prevent this condition, observe proper ergonomics and practice proper form as it helps take away strain from your lower and upper back.
Use a chair that supports your back’s natural curve. If you’re sitting at a desk, ensure the computer is directly in front of you, at eye level. Your legs should rest on the floor, not crossed, and with your knees positioned a little lower than your hips. At all times, avoid slouching and leaning forward as that can strain your spinal discs.
In addition, don’t sit for extended periods. Instead, take intermittent breaks to walk and stretch out. Ideally, a break after every hour should be enough to move your spine. Moving your spine promotes the supply of nutrients and keeps it healthy.
Allow your spine to rest when sleeping
Sleeping is a time for your body to repair itself after a long tiring day. To get the best benefit for your spine, always sleep on your side, and use a pillow to support your neck, while maintaining the spine in a natural position. You should also place a pillow between the legs to keep your lower spine in the correct position as well.
Sleeping on your back is also okay, but be sure to support your neck using a small pillow. Also, don’t forget to put a pillow underneath your knees to maintain the natural body shape and align your spine correctly.
Besides proper sleeping position, consider investing in a firm, supportive mattress that will support your spine rather than the soft ones that make the spine sag.
Lift right
When lifting heavy objects, ensure you lift them the right way by supporting your spine to avoid stressing it or even rupturing the spinal discs.
NINDS recommends standing close to the object with your legs apart, and knees bent, while making sure your arms are at the same level as the item. Keep your chest forward, head down, and the back straight. You should use your knees and legs to lift the object and not the upper body or back. If the load is still heavy, then get help.
Maintaining a healthy spine
Your spine knits your whole body. It literally supports you as you go through your daily life. By taking good care of your spine, you’re taking care of the rest of your body and improving your quality of life. Use the methods above to ensure you keep your spine healthy! To keep up-to-date with more spine tips and treatment options, follow us on social media or visit our website.